Camino London Ultra 50km: Week 12: Speed Session

A key base building session for those training for the Camino London Ultra 50km, but also available for anyone looking for a varied workout:

Week 12: 100m Strides

A great consistency training session, with an endurance focus.

Find a quiet area to run where you can measure approximate 100m stretches. Some local parks have 100m posts to represent these distances, or you could use a 400m running track if these are available. Otherwise, I have roughly measured 100m with 100 paces in the past (using bottles or cones as markers), or I have used a running watch to set my distances before engaging in the session. I would recommend laying four or so 100m markers down in a loop.

• Run 100m hard effort (imagine a 5km effort), followed by a 100m jog/walk active recovery.

• Repeat for 5-10 minutes.

• 2 min rest after the 5-10 min rep.

• Repeat for 3 reps total.

Attempt to maintain the same pace for the hard 100m efforts between rep 1 to rep 3.

(15- 30 minutes total running, 6 minutes rest)